Activating the Relaxation Response.

How to Control and Stop Anxiety Attacks How to stop and manage symptoms.
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Transcript

So one technique that you can do to activate the relaxation response is really deep breathing. Deep breathing is super powerful. And guess what? It's free. It's free, you don't need any equipment. So what you want to do is take a really deep breath in doesn't matter if it's through your nose, your mouth, but sometimes it's more helpful through your nose if you can, and then you slowly let it out.

So a very simple one is inhale for five seconds, so we're going to do this and it's okay, if you can't breathe into whole five seconds, totally fine. But the point is you take a deep breath in, and then you exhale for six to seven seconds. So let's try it together. That's it. Take a deep breath in and a really long exhale. Don't worry about If you can't reach five seconds or six seconds seven, the number itself doesn't really matter too much.

The point is to take a really deep breath in and slowly let it out. Another breathing exercise is called left nostril breathing. So with this one, you actually close off your right nostril. So think of two hours right to relax. So you just literally just pulls off your right and only breathe in through your left leg, left nostril. And you do that for at least 60 seconds minimum.

Okay, we do it for like five seconds, it's not gonna work. And then depending where you are, maybe you can like kind of played off and sit like this or you know, kind of somehow play it off. And obviously, if you have a stuffy nose is not going to work. But what that does is forces all your air through your left side of your of your body and your brain. So it's a lot more helpful that way. Another technique that a lot of my clients like is actually called grounding.

And with grounding, what you're doing is you're bringing your thoughts Present Moment. Because remember what I said earlier anxieties, always our thoughts are based on the future. And again, depression sometime with our past. So even though you're physically here and this here present, if your thoughts are everywhere else, that's when you start to trigger those negative emotions. So with grounding your force new thoughts to come here right now in the present moment, so the easiest way to do that is to focus on your body. So what you're going to do is use as many of your five senses that you can.

So that's where you can hear, see, smell, touch taste. So don't get stuck on the numbers. But one example is try to pick five things that you can see. So right in the room that you are just look around and pick five random objects. Do you have four or five random objects and we need to think about what you want to point out for things that you can feel so as you can physically feel, for example, the chair you're sitting on If you have any shoes on and he glasses, and then try to pick out three sounds that you can hear. I'm not going to do smell and taste because you get the point.

But the point is you're going to use as many of your five senses to bring your attention back to the present moment. Don't get stuck on the numbers, you don't have to do every single one either. You know, sometimes, if you're having trouble sleeping, you can just close your eyes and try to pick out the different sounds that you can hear. Sometimes that helps. Or even I really like the feel, you know, so if again, maybe trouble sleeping or you're in a classroom or at work, you start to feel a little, a little nervous. Just try to find your pulse.

So even now, you can do right now, actually. So take your two fingers here, not your thumb, but your two fingers and just kind of put them on your wrists kind of on the side. And just try to find your parts you're going to feel a little throbbing thumping and you noticed how before you felt it, there was silence. We almost stopped even like thinking because for some reason we think of everything that we can't hear it right. So your mind just went science even it was for a couple seconds, it doesn't matter, it just went silent. With practice, what you want to do is you want those pauses or silence to be longer and longer.

Or even so at night, if you're having trouble sleeping, just put your hand on your chest and try to feel your heartbeat. And it's really cool because when we take a deep breath in our heart actually speeds up a little bit. And when we exhale is slows down. Even just that awareness and paying attention to that. What happens is you're still thinking of course, but you're thinking about how it feels and think about your breathing and your heart instead of your thoughts being like everywhere.

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